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Vegan fried stuffed bulgur kofta Calories
Traditional kofta with a bulgur shell, plant-based filling, and frying oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Vegan fried stuffed bulgur kofta (75 g) has 206 calories. That works out to 275 calories per 100 g. It contains 25.9 g of carbs, 4.7 g of protein, 9 g of fat and 3.8 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Vegan fried stuffed bulgur kofta Nutrition Facts
Selected: 1 piece (medium) · 75 g
206
KCAL / 75G
Carbs
25.9g
· 9% DV
Protein
4.7g
· 9% DV
Fat
9g
· 12% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 9% · Fat 40%
Vegan fried stuffed bulgur kofta nutrition facts table · 1 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 206 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.27 g | 6% |
| Trans fat | 0.04 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 25.9 g | 9% |
| Fiber | 3.8 g | 14% |
| Protein | 4.7 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Vegan fried stuffed bulgur kofta?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 75 g | 206 kcal |
| 1 piece (small) | 45 g | 124 kcal |
| 100 g | 100 g | 275 kcal |
| 1 piece (large) | 110 g | 303 kcal |
| 2 piece (double) | 150 g | 413 kcal |
| 1 serving (medium) | 150 g | 413 kcal |
| 3 piece (triple) | 225 g | 619 kcal |
| 1 serving (large) | 225 g | 619 kcal |
Calculated from 275 calories per 100 g.
Frequently Asked Questions About Vegan fried stuffed bulgur kofta
What is the filling in vegan fried stuffed bulgur kofta?
Vegan fried stuffed bulgur kofta is filled with a seasoned plant-based mixture rather than meat, often made with sautéed onions, walnuts, lentils, mushrooms, or plant-based mince. Let the filling cool before shaping the kofta so it is easier to seal inside the bulgur shell.
Why does vegan fried stuffed bulgur kofta crack or fall apart?
Vegan fried stuffed bulgur kofta can crack if the bulgur shell is too dry or thick, or if the filling is warm and the pieces are not sealed well. Knead the shell until pliable, close any seams, and lower the kofta gently into hot oil.
How do you make vegan fried stuffed bulgur kofta?
Vegan fried stuffed bulgur kofta is made by shaping a thin bulgur-based shell around a plant-based filling, sealing it, and frying it until crisp and browned. Keep the shell even in thickness so it cooks through without splitting before the filling is hot.
Can you cook vegan fried stuffed bulgur kofta in an air fryer or oven?
Yes, you can cook vegan fried stuffed bulgur kofta in an air fryer or oven, though the shell will not have quite the same texture as deep-fried kofta. Brush or spray the outside lightly with oil and cook until browned and heated through.
Can you freeze vegan fried stuffed bulgur kofta?
Yes, freeze vegan fried stuffed bulgur kofta before frying for the best shape. Arrange the uncooked pieces separately until firm, then transfer them to a sealed container; fry from frozen carefully, since moisture on frozen food can make hot oil splatter.
Where does vegan fried stuffed bulgur kofta come from?
Vegan fried stuffed bulgur kofta is a plant-based version of Turkish içli köfte, a stuffed bulgur dish associated especially with southeastern and eastern Mediterranean Turkish cooking. The vegan version keeps the bulgur shell and shaping method but replaces the traditional meat filling.
What do you serve with vegan fried stuffed bulgur kofta?
Serve vegan fried stuffed bulgur kofta with lemon wedges, fresh herbs, and a crisp salad to balance its fried shell. A spicy tomato or pepper sauce also works well, while a plant-based yogurt dip makes a cooling accompaniment.
How should you store leftover vegan fried stuffed bulgur kofta?
Store leftover vegan fried stuffed bulgur kofta in a covered container in the refrigerator and reheat it thoroughly before eating. An oven or air fryer will bring back more crispness than a microwave; avoid leaving cooked kofta at room temperature for extended periods.
How do you keep vegan fried stuffed bulgur kofta from absorbing too much oil?
To keep vegan fried stuffed bulgur kofta from absorbing excess oil, fry it in properly heated oil and avoid crowding the pan, which lowers the oil temperature. Drain the cooked pieces briefly on paper towels before serving.
Is vegan fried stuffed bulgur kofta the same as kibbeh?
They are closely related stuffed bulgur dishes, but the names and recipes vary by region. Vegan fried stuffed bulgur kofta refers to a Turkish-style içli köfte made without meat; kibbeh commonly refers to related Levantine preparations that may use different seasonings and shapes.
Vegan fried stuffed bulgur kofta Vitamins & Minerals
Vitamins
Vitamin E
1.65mg · 11% DV
B1
0.12mg · 10% DV
B3
1.39mg · 9% DV
B6
0.14mg · 8% DV
Minerals
Manganese
0.47mg · 20% DV
Copper
0.17mg · 19% DV
Selenium
7.88µg · 14% DV
Sodium
270mg · 12% DV
Potassium ⭐
165mg · 5% DV
Vegan fried stuffed bulgur kofta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan fried stuffed bulgur kofta
To burn the 206 calories in 1 piece (medium) (75 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Vegan fried stuffed bulgur kofta?
Vegan fried stuffed bulgur kofta is a plant-based take on içli köfte, a specialty associated with southeastern Turkey. Its outer shell is made with fine bulgur, wrapped around a seasoned vegan filling, then fried until golden.
The shell turns crisp while the centre stays soft and savoury. In Turkey, içli köfte is served as a meze, part of a generous meal, or at gatherings and iftar; a fresh salad makes a good accompaniment. Bulgur brings carbohydrates and fibre, while frying adds richness and fat. For a lighter version, bake or air-fry the kofta and serve it with plenty of greens.
How Nutritious Is Vegan fried stuffed bulgur kofta?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Vegan fried stuffed bulgur kofta Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Vegan fried stuffed bulgur kofta Contain Allergens?
Contains these allergens:
Which Diets Is Vegan fried stuffed bulgur kofta Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegan fried stuffed bulgur kofta Fat Profile
SATURATED
1.27g
MONOUNSATURATED
4.57g
POLYUNSATURATED
3.08g
Omega 6:3 ratio 31.7:1
Above the ideal 4:1 (31.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.